Samak Rice Khichdi
North Indian • Vegetarian
How to Make Samak Rice Khichdi (Traditional & Healthy Version)
Samak Rice Khichdi, also known as vrat ki khichdi, is a wholesome and nutritious dish enjoyed predominantly in North India, especially during fasting periods such as Navratri and Ekadashi. Samak rice, or barnyard millet, is a gluten-free pseudo-grain favored for its lightness and easy digestibility. Traditionally made with minimal spices and vegetables, this khichdi is both comforting and filling, making it a perfect meal for those observing vrat (fasts) or simply seeking a healthy vegetarian recipe. The taste of Samak Rice Khichdi is mild and earthy, with subtle notes from cumin, ginger, and green chili, balanced by the creamy texture of the cooked millet and vegetables. Its simplicity allows the natural flavors of the ingredients to shine, while the addition of vegetables like carrots and potatoes gives extra nutrition and color. This khichdi is a staple in North Indian households during festivals and fasting days but is equally loved as a light, wholesome meal any day of the week. Its popularity has grown as more people seek gluten-free and low-calorie Indian main courses. If you’re looking for a healthy Indian main dish that is both satiating and easy to prepare, Samak Rice Khichdi is an excellent choice. It is low in calories, rich in complex carbs, and can be easily adapted to suit various dietary needs. With its roots in Indian culture and health-conscious ingredients, this khichdi fits perfectly into modern lifestyles and is ideal for anyone wanting to enjoy authentic Indian flavors while maintaining their fitness goals.
Ingredients(for 1 medium bowl khichdi + plain curd or raita)
- 1/2 cup Samak rice (barnyard millet) (soaked for 10 minutes)
- 1 small Potato (peeled & diced)
- 1 small Carrot (peeled & chopped)
- 2 tbsp Green peas (fresh or frozen) - optional
- 1/2 tsp Cumin seeds (jeera)
- 1 Green chili (finely chopped)
- 1/2 inch Ginger (grated)
- to taste Rock salt (sendha namak) (for vrat)
- 1 tsp Ghee (clarified butter) - optional
- 2 cups Water
- 1 tbsp Fresh coriander leaves (chopped, for garnish) - optional
Instructions
- 1
Rinse samak rice thoroughly and soak for 10 minutes. Meanwhile, prepare vegetables by peeling and chopping potatoes, carrots, and green chili.
5 minutes
Soaking samak rice helps reduce cooking time and improves texture.
- 2
Heat ghee in a pressure cooker or heavy-bottomed pan. Add cumin seeds and let them splutter. Stir in grated ginger and chopped green chili, sauté for a minute.
3 minutes
Use ghee for authentic flavor, or skip for a vegan version.
- 3
Add diced potatoes, carrots, and green peas. Sauté for another 2 minutes until vegetables begin to soften.
2 minutes
Add seasonal vegetables for extra nutrition.
- 4
Drain soaked samak rice and add to the pan. Mix well with vegetables and spices for even coating.
2 minutes
Stir gently to avoid breaking the grains.
Why This Dish is Healthy
Samak Rice Khichdi is a healthy choice as it uses barnyard millet, which is lower in calories and higher in fiber compared to regular rice. It is easy to digest, gluten-free, and suitable for people with wheat allergies or sensitivities. The dish is made with minimal oil and incorporates vegetables, making it nutrient-dense and perfect for weight management, diabetes-friendly diets, and overall wellness.
Samak rice is a gluten-free millet rich in complex carbohydrates, fiber, and essential minerals such as magnesium, phosphorus, and iron. This khichdi is low in fat and calories (180 per serving), yet provides 4g protein and 36g carbs, making it ideal for energy during fasting or light meals. The addition of vegetables boosts its vitamin A, C, and potassium content, while ghee adds healthy fats and enhances absorption of fat-soluble vitamins.
Pro Tips
- 💡Tip 1: Soak samak rice to improve texture and reduce cooking time.
- 💡Tip 2: Use rock salt (sendha namak) for authentic vrat flavor.
- 💡Tip 3: Add extra vegetables for more nutrition and color.
- 💡Tip 4: Use minimal ghee or skip for a vegan version.
- 💡Tip 5: Fluff khichdi after cooking to keep grains separate.
Storage & Serving
Keeps for 6-8 hours at room temperature. Refrigerate for up to 2 days.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 180.0 kcal |
| Protein | 4.0 g |
| Carbohydrates | 36.0 g |
| Total Fat | 2.0 g |
| Fiber | 2.0 g |
